COMP WOD 7/10/14
1 hour mobility RECOVERY DAY
Thursday 7/10/14
Goat day Otmx20 Odd goat 1 Even goat 2 If you do not know what weaknesses to work on with this we will tell you what to work on. We are working on specific weaknesses.
COMP WOD 7/9/14
1.For time 75 Double unders 20 Power snatch 95/65 60 du’s 15 snatch 45 du’s 10 snatch 30 du’s 5 snatch 2.Emomx14 Even 3 Back squats Odd 3 high hang cleans
Wednesday 7/9/14
Congrats to Greg Ross for winning the take home WOD! Love the patriotic ensemble ! See a coach for your prize. Congrats to all that participated, you all did a great job… For time 75 Double unders 20 Power snatch 95/65 60 du’s 15 snatch 45 du’s 10 snatch 30 du’s 5 snatch
Tuesday 7/8/14 COMP WOD
1.Amrap 20 8 Hand release push up 8 TTB 8 push press 135/95 8 kBs 70/53 2.C2B Progressions 6×7 :40 sec rest 3.For time Teams of 2 10 min Amrap Burpees to 6 inch target One works at a time
Tuesday 7/8/14 COMP WOD Read More »
COMP WOD 7/7/14
1. Work up to 3RM clean 2. 3 RFT 400M run 10 Muscle ups 25 wallball 20/14 3. 5×3 across front squats
Saturday 7/5 2014
TAKE HOME WOD ” Burpee’s , bathingsuits, and beer” 20:14 min AMRAP 75 burpees 75 stationary lunges ( alternating) Complete as many Reps as possible in 20:14! POST A PATRIOTIC PICTURE OF YOU AND YOUR SCORE! The most creative patriotic posting will get a prize! Let’s have fun, get creative and show us what you’ve
Friday 7/04/2014
Happy 4th of July Class at 9am and 10am! Let’s make this huge. LumberJack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (70/53) Run 400m 20 Overhead Squats (115lbs/75lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20″) Run 400m 20 DB Squat Cleans (95/65) Run
